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CrossFit The Ville: Tuesday’s WOD

August 30, 2016

*Metcon week starts today!

“Crain”

2 Rounds for time of:

34 push-ups
50-yard sprint
34 deadlifts, 135/95
50-yard sprint
34 box jumps, 24/20″
50-yard sprint
34 clean and jerks, 95/65
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20/14#
50-yard sprint
34 pull-ups
50-yard sprint

 

*The next Strength Program starts Sept 10th. For more information contact Eric at: fallscitystrength@gmail.com.

CrossFit The Ville: Monday’s WOD

August 28, 2016

*Last day of test week*

Full Snatch 1-1-1-1-1 to a 1RM

Overhead Squat 1-1-1-1-1 to a 1RM

then,

3 Rounds for time of:

10-Power Snatch (115/75)

10-Burpees over bar

 

*The next Strength Program starts Sept 10th. For more information contact Eric at: fallscitystrength@gmail.com.

CrossFit The Ville: Sunday’s WOD

August 28, 2016

*Test Week*

Bench Press 1-1-1-1-1 to a 1RM

Barbell Rows 1-1-1-1-1 to a 1RM

then,

50 Ring Pushups

500M Row

40 Ring Rows

400M Run

25 Ring Dips

250M Row

20 Pullups

200M Run

For time.

CrossFit The Ville: Saturday’s WOD

August 27, 2016

Rest Day.

CrossFit The Ville: Friday’s WOD

August 26, 2016

*Test Week*

Back Squat 1-1-1-1-1 to a 1RM

then,

4 Rounds for time of:

5-Burpee Ring Muscle Ups

10-GHD Situps

15-Back Squats (155/105)

 

*Skill Test: 1 set, max unbroken reps of: Ring Muscle Ups.  

CrossFit The Ville: Thursday’s WOD

August 25, 2016

*Test Week*

Push Press 1-1-1-1-1 to a 1RM

then,

50 Double Unders

15 S2OH (115/75)

40 Double Unders

12 S2OH (135/95)

30 Double Unders

9 S2OH (155/105)

20 Double Unders

6 S2OH (175/115)

10 Double Unders

3 S2OH (195/125)

For time.

 

Test WOD: 1000M row for time.

 

CrossFit The Ville: Wedensday’s WOD

August 24, 2016

*Test Week*

Front Squat 1-1-1-1-1 to a 1RM

Power Clean 1-1-1-1-1 to a 1RM

then,

“Grelen”

3 Rounds for time of:

10-Clean & Jerks (135/95)

400M Run

21-KBS’s (53/35)

12-Pullups

 

 

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